A- sled draggin 45 x 1trip back and forth for each way (front back, sides), then 90, 135, 180….freakin sheet under the freakin sled that fucked up the whole thing…anyway…
B1- Chin ups BW x 5, 20# x 5, 30 2 x 5
B2- Ab hold +25# plate 2 x 30sec.
C1- Seated rowing 3 x 10ish
C2- Elevated feet push ups 1 x 20, 2 x 15
D1- Overhead shrugs 2 x 12
D2- SB leg curl 2 x 10
D3- zottman curl 2 x whatever
Enough 4 2day.
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A- 2 board press 225 x 1, 245 x 1, 255 x 1, 265 x1…stopped there even if I could’ve gone for 275
B- 4 board press 225 x 3, 245 2 x 3….This is pathetically weak!! I used to 4 board press over 255 for reps…my triceps got soooo freakin’ weak with all the late full ROM benchin…
C1- 1 arm DB row 3 x 10ish/arm with 85
C2- Green band pushdowns 3 x 20
D1- DB shrugs 2 x 15 @ 90s
D2- Scap push ups 2 x 12
That was it as I was in a hurry for my first client…I felt so runned down in the few hours after training…I haven’t been doing 1RM nor higher volume in a while…I think that is why.
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A- Box squat 185 2 x 2, 195 2 x 2, 205 2 x 2, 225 x 2, 255 x 1….speed was OK; I was especially trying to work on my wider stance and I’M starting to get it…still need more speed out of the hole though….
B- Rack pulls from below knee cap 275 x 3, 315 x 3, 345 x 3, 375 x 3, then went for 395 x 1 instead of 3….couldn’t keep perfect form on 2nd rep, so I stopped there.
C1- Belt squats 3 x 10 with whole stack (which is 190)
C2- Neck iso hold vs ball 3 x 20sec.
D1- DB swings 2 x 10 @ 65
D2- mini band neck extensions 2 x 12
That was it…pretty good training overall…oh yeah, my pulls from the rack suck! …I think I can pull more from the ground…
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A- BB floor press 3 x 5 @ 185
B- Push ups BW 2 x 20, 1x 25
C1- BW chin ups 2 x 10
C2- DB shrugs with 85s 2 x 15…
Am just trying to get the slack on the lower trap…that is why I did push ups and traps work…
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A- Sumo deads 185 x 5, 205 x 5, 225 x 5…all easy
B- RDLs 185 x8, x9, x10….it’s supposed to be deload, but am probably going to be sore from those.
C- Good ol’ Planks! 3 x 75sec.
Fillers were lots of static stretching for the upper body 2day. Also finished with 2 sets of seated cleans and scap push ups…here’s the logic: when having a tight muscle, look for weak synergists….my lower trap being so jacked up, I just tried to look at the other scapula upward rotators: upper trap + serratus anterior…so I’m gonna work on these in the following weeks and see how it goes…
…oh yeah, also ended with t-spine mobility with the 8-ball and soft tissue work on the rotator cuff and TFL…now that is IT.
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A- Clean & press 95 3 x 5
B- 1 arm DB bench 70 3 x 8/side
C- Inverted rows supinated grip BW 4 x …12, 10, 10, 10
Fillers: box int rot stretch x2, ankle dorsi + BW calf raise 1leg x2…..Also finished with some neck and t-spine mobility.
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A- Med stance low box squat 205 x 5, 245 x 3, 295 x 2…Kinda smoked the first rep at 295; strength looks good
B- Front squat 3 x 6 @ 205
C- BB antirotations 3 x 20
Fillers 4 2day were: pec stretch, side lying int rot, scap push ups…Also finished my training with lots of neck and t-spine mobility which felt great….my neck loosened up a great deal.
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A- Floor press 185 x 5, 225 x 3, 245 x 2
B- DB bench 100s 2 x 7, 1 x 5
C- Face pulls 6 x 12 alternating between overhand and reverse grip
Fillers were side lying int rot x2, Crossover hip int rot stretch x2, ankle dorsi x2, and 1 leg BW calf raise x2….and that was that.
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A- Sumo deads 245 x 5, 275 x 3, 325 x 1
B- Natural GHRs vs purple band 1 x 8, 2 x 6
C- BB ab rollout 3 x 8
Filler: Neck iso hold vs ball against the wall 2x….and that was it. Kinda lazy training…
Couldn’t do clean & press because of my neck…..overhead motion was kinda hurtin so it turned into incline press…
A- Incline bench 205 x 3, 215 x 3, 225 x 3. *Filler: calf raise + ankle dorsiflexion 2x each
B- Cable front raise 3 x 10….can’t even remember the last time I’ve done front raises of any kind….I really don’t… *Filler: side int rot stretch 2x
C- Inverted row feet elevated 5x 12, 10, 10, 10, 8
That was IT….I’m OOOOUUT!
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